“You Get Out, What You Put In”: Will CrossFit Get You Jacked?

I’ll never forget my first day of CrossFit and how impressed I was with the number of athletes around me. I was inspired, motivated and a bit nervous to get started but knew I found a fitness program that was going to keep me coming back.  

One moment in particular that I will never forget is seeing this one guy who not only was strong but had the build all guys would high-five you for and have the girls leave feeling giddy.

The guy was definitely jacked, and just as important, willing to help. Over the next few weeks, I got to know him better and I asked him if CrossFit could get me looking like that. Believe me, I had my doubts. I’d only been doing CrossFit for a short while and it wasn’t your normal workout that you’d find in a fitness magazine with fixed sets and reps.

But, here’s what he said, “You get out of it what you put into it.” Here’s what he meant. Plenty of people walk into a gym and are consistently inconsistent. They show up 5 days the first week and then 1 day the next. Whether it’s a busy work schedule, muscle soreness, life in general, there will always be an excuse. Continue reading ““You Get Out, What You Put In”: Will CrossFit Get You Jacked?”

20171211

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

2 Power Clean + 1 Push Press (17 Minutes to Find A Heavy Complex)

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

35 Wall Balls 20/14

20 Sumo Deadlift High Pulls 95/65

15 Burpees

20171210

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Time Cap

3 Rounds

18 Cal Row

15 Toes to Bar

12 Thrusters 115/75

9 Chest to Bar Pull-ups

20171209

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Teams

45 Minute Time Cap

Buy In: 100 Calorie Row

then…

4 Rounds

40 Box Jump

30 Pull-ups

20 Push Press 115/75

10 Atomic Situps 45/25

then…

Cash Out: 100 Calorie Row

20171208

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

3 Back Squats + 1 Behind the Neck Jerk (1-1-1-1-1, 5 sets using heaviest load possible)

Athlete starts from rack and performs 3 back squats followed by 1 split or push jerk.
17 Minutes to Complete. Begin first set with at least 70% of 1RM Jerk. You can use push jerk or split jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Back Rack Lunges 115/75

12 Back Squats 115/75

14 Toe 2 Bar

20171207

CrossFit Jacked – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (17 Minutes to Find a 1 Rep Max)

Metcon

Metcon (Time)

20 Minute Time Cap

4 Rounds

50 Double Unders

25 Ball Slams 20/15

15 Power Snatch 115/75

20171206

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Overhead Squat (Find a 2 rep max – 20 minutes to complete)

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Metcon

Jeremy, Part B (AMRAP – Reps)

Rest 5 Minutes

3 Minute AMRAP

Max Effort Overhead Squats 95/65

20171205

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (17 Minutes to Find a 5 Rep Max, Touch-N-Go)

Metcon

Metcon (Time)

20 Minute Time Cap

50 Wall Balls 20/14

15 Power Cleans 135/95

50 Wall Balls 20/14

10 Power Cleans 165/115

50 Wall Balls 20/14

5 Power Cleans 185/125
Add 1 Second For Each Rep Not Completed.

How to Build Muscle: The 2 Step Method

Let me be real with you for a minute. Building muscle takes time. So before you go looking through this article trying to find a quick fix to building muscle, let me end the chase now because there is no quick-fix.

When it comes to muscle-building and conditioning it’s far easier to increase your conditioning than it is to pack on t-shirt tearing strength.

I see this over-and-over as a CrossFit coach. Muscle-building and overall strength take time and you have to put in the work to reap the rewards.

I think you know this already so what I want to give you today is a simple 2 step method to help you build muscle, look good, and feel great.

Though the steps are simple, the process is anything but. I can tell you all day long what to do but you have to put the time, energy and effort in to get this done.

Whether you’re 130 lbs soaking wet and need to put on weight or you’re obese and need to lose weight here’s the skinny (no pun intended) on building the body you desire. Continue reading “How to Build Muscle: The 2 Step Method”